One of the most popular exercises for developing powerful arm muscles is standing barbell curls. It is great for both beginners who have just recently come to the gym, and for experienced athletes with impressive muscle volumes. The main advantage of this exercise is that it can be performed in different variations. These can be classic biceps curls, and standing reverse grip curls with a barbell, and other effective methods of execution, which we will discuss in more detail below.
To maximize the effect of standing curls with a barbell, you need to do the exercise in the following technique:
While standing curls seem like a simple exercise, many mistakes can be made that can adversely affect both the athlete's performance and health. The most common errors are as follows:
This exercise requires a dedicated parallel grip bar. It is an oval neck with two vertical bars inside that act as handles.
When lifting with such a projectile, you can work with very large weights, as when gripping the "hammer". Or, you can choose a lighter weight and achieve more muscle growth by increasing the number of repetitions. At the same time, there is no bend in the arms at the top point, which is very important if there are problems with the elbows or old biceps injuries. If your gym does not have such a bar, you can replace it with an EZ bar or kettlebell.
Reebok University Master Trainers design classes for clubs only. There is no official video series for practicing at home. But free video hosting services come to the rescue. On them, some instructors lay out full lessons with a group in their discipline. And all that remains is to purchase the platform.
Training can be safe if a person has good coordination of movements, and he has the time and desire to familiarize himself with the basic steps before starting to work with step, and watch the video at least once from start to finish.
The list of basic steps required for a beginner to learn is not that long.
Basic step or basic step
Stand in front of the platform, step with the full foot of your right foot on it, transfer your weight to your right leg, put your left to it, lower your right foot to the ground, and put your left. This is the step to the right. The step on the left is done in mirror image.
Step with your right foot at the corner of the step, bend your left at the knee and bring it as close to the waist as possible. Make balance movements with your arms to maintain stability. This step can be repeated, for example "three knees". It is often used to change direction of movement or to change the working leg.
Turn around to face the narrow part of the platform. Step to the center with your right foot, put your left to it, now lower your right and left legs alternately from the wide sides of the step to the floor. The platform will be between your legs. Then reverse the movement.
Do a BASIC step with your right foot, but don't step down fully. Just touch the floor behind the platform with your right foot, put it back, and do the movement with your left foot. At the end, descend from the platform with the leg that started the movement.
Contraindications to step aerobics